Скачать или смотреть 5 High Protein Foods

Top 5 High-Protein Food Items (Veg & Non-Veg, Ranked by Protein per Cooked Serving Size) :

by #dietitianazhar

1. Chicken Breast (Cooked, Skinless)
Serving Size: 100 g cooked (~1 medium piece)
Protein (Cooked): ~30-32 g
Uncooked Amount: ~120 g raw
Protein (Uncooked): ~26-28 g (per 120 g raw)
PDCAAS: ~1.0 (complete protein, high digestibility ~95-98%)
Details: Highest protein per serving, lean, widely consumed in Indian non-vegetarian diets.
Reference: ICMR-NIN (2020); serving size from 50-100 g meat/meal (Dietary Guidelines, 2011).

2. Fish (Cooked, e.g., Rohu, Catla)
Serving Size: 100 g cooked (~1 medium fillet)
Protein (Cooked): ~25-28 g
Uncooked Amount: ~120 g raw
Protein (Uncooked): ~23-26 g (per 120 g raw)
PDCAAS: ~0.95-1.0 (near-complete protein, digestibility ~94-97%)
Details: High protein, rich in omega-3s, common in Indian diets.
Reference: ICMR-NIN (2020); serving size from 50-100 g fish/meal (Dietary Guidelines, 2011).

3. Soybean (Cooked Soy Chunks)
Serving Size: 100 g cooked (~1 small bowl)
Protein (Cooked): ~18-20 g
Uncooked Amount: ~40 g dry
Protein (Uncooked): ~14-16 g (per 40 g dry)
PDCAAS: ~0.92-1.0 (near-complete protein, digestibility ~90-95%)
Details: Top vegan protein, high lysine, versatile in Indian dishes.
Reference: ICMR-NIN (2020); serving size from 30-60 g dry pulses/meal (Dietary Guidelines, 2011).

4. Paneer (Indian Cottage Cheese)
Serving Size: 100 g (~3-4 medium cubes)
Protein (Cooked/Raw): ~18-20 g
Uncooked Amount: ~100 g (pre-prepared)
Protein (Uncooked): ~18-20 g (per 100 g)
PDCAAS: ~1.0 (complete protein, digestibility ~95-98%)
Details: High-quality vegetarian protein, widely used in Indian cuisine.
Reference: ICMR-NIN (2020); serving size from 300-500 ml milk equivalent/meal (Dietary Guidelines, 2011).
Lentils (Cooked Dal, e.g., Masoor, Moong)
Serving Size: 100 g cooked (~1 small bowl)

5. Protein (Cooked): ~9-11 g
Uncooked Amount: ~35 g dry
Protein (Uncooked): ~7-9 g (per 35 g dry)
PDCAAS: ~0.50-0.70 (lysine-rich, digestibility ~80-85%, improved with cereals)
Details: Staple vegan protein, quality enhanced by pairing with rice/roti.
Reference: ICMR-NIN (2020); serving size from 60-90 g dry pulses/day (Dietary Guidelines, 2011).


Notes :

A) Ranking Basis : Ranked by protein content per 100 g cooked serving size, aligning with ICMR’s typical meal portions. Chicken and fish lead due to higher protein density. Soybean and paneer are top vegetarian sources, with lentils included over rajma (~8-9 g protein/100 g cooked) for wider consumption in Indian diets.

B) Serving Size: Based on ICMR’s Dietary Guidelines (2011), recommending 50-100 g meat/fish, 100 g dairy, or 30-60 g dry pulses per meal for adult males. Cooked servings (~100 g) reflect standard Indian portions.

C) Protein Values: Sourced from ICMR-NIN’s Nutrient Requirements for Indians (2020), nin.res.in. Cooked values account for water absorption (pulses) or cooking loss (meat/fish).

D) PDCAAS: From ICMR-NIN (2020) and FAO/WHO (2013). Chicken, fish, and paneer have near-perfect quality; soybean is close; lentils are lower but improved with cereal pairing.

Exclusions: Eggs (~12-13 g protein/100 g cooked, 2 eggs) and rajma (~8-9 g protein/100 g cooked) were considered but excluded due to lower protein per serving compared to the top 5.

Data Sources:
ICMR-NIN, Nutrient Requirements for Indians (2020).
ICMR-NIN, Dietary Guidelines for Indians (2011).
FAO/WHO, Dietary Protein Quality Evaluation in Human Nutrition (2013).

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